Breathing exercises for calm

When you're stressed or anxious, your breathing often changes without you noticing. It becomes faster and shallower, moving mostly in the upper chest. Healthdirect explains that stress can cause fast, shallow breathing, and that slowing your breathing may help you feel calm and less tense.

The good news is that breathing is one of the few parts of the stress response you can consciously control. With a little practice, slow breathing becomes a tool you can use anywhere: at your desk, on the bus, before a difficult conversation or lying in bed. This guide explains why it helps and walks through simple exercises.

Why slow breathing helps

Beyond Blue explains that controlling your breathing, such as through slow and deep breathing, can help make you feel calmer by signalling to your body that it's time to relax, and can help prevent a "fight or flight" response and improve focus by quietening the mind. Shallow, fast breathing, by contrast, can make you feel more on edge.

WA Health describes breathing as a powerful indicator of your physical state, and notes that when you're anxious, your breathing balance can become disrupted. Its calming technique aims to slow your rate of breathing and change your breathing style, which can reduce general anxiety and, with practice, help in anxious situations.

Before you start

• Find a comfortable position, sitting in a chair with your feet on the floor or lying down.
• Loosen any tight clothing around your waist.
• If you like, close your eyes or rest your gaze on a spot in front of you.
• Breathe gently. Slow breathing shouldn't feel forced or strained.
• If you feel dizzy or uncomfortable at any point, stop and breathe normally.

Exercise 1: counted breathing

This is the simplest technique and a good place to start. Healthdirect suggests counting to 3 as you slowly breathe in and counting to 3 as you breathe out. It may help to count longer when you breathe out, and you can also try briefly holding your breath between breathing in and out.

1. Breathe in slowly through your nose, counting 1, 2, 3.
2. Breathe out slowly, counting 1, 2, 3 (or up to 4 or 5 if comfortable).
3. Repeat for a few minutes.

Our breathing pacer on the home page can guide this rhythm visually.

Exercise 2: the calming technique

WA Health describes a calming technique that slows breathing further:

1. Sit comfortably in a chair or lie on a bed.
2. Breathe in for 4 seconds, through the nose if possible.
3. Hold the breath for 2 seconds.
4. Breathe out for 6 seconds, through the nose if possible, then pause slightly before breathing in again.
5. Practise regularly.

WA Health notes that this pace can be difficult at first, and suggests starting with a 3-in, 1-hold, 4-out rhythm if needed. Set our breathing pacer to 4, 2 and 6 seconds to follow it.

Exercise 3: belly breathing

Many people breathe mainly into their upper chest, especially when stressed. Belly (or diaphragmatic) breathing encourages a slower, deeper pattern.

1. Place one hand on your chest and the other on your stomach.
2. Breathe in gently through your nose. Aim for the hand on your stomach to rise, while the hand on your chest stays relatively still.
3. Breathe out slowly, letting your stomach fall.
4. Continue for a few minutes, keeping the breath soft and unhurried.

WA Health recommends this stomach breathing style for its calming technique, and suggests checking with one hand on your stomach and one on your chest.

Exercise 4: three-breath reset

When you only have a moment, try three slow breaths:

1. Breathe in slowly and fully.
2. Breathe out slowly, a little longer than the in-breath, letting your shoulders drop.
3. Repeat twice more.

This is useful before a meeting, after an upsetting email or when you notice tension building.

Making it a habit

WA Health suggests practising at least once or twice a day, at a time when you can relax relatively free from distraction, to develop a more relaxed breathing habit. Practising when you're already calm makes it easier to use the technique when you're stressed.

Ideas for building the habit:

• Practise for a few minutes when you wake up or before bed.
• Link it to an existing routine, such as waiting for the kettle or after brushing your teeth.
• Set a gentle reminder on your phone.
• Use the breathing pacer to keep a steady rhythm.

Using slow breathing when stressed

Once you're familiar with slow breathing, you can use it in the moment. When you notice stress rising, such as a racing heart, tight chest or anxious thoughts, pause and take a few slow breaths. You don't need to close your eyes or stop what you're doing; slow breathing can be done quietly anywhere.

It won't make every problem disappear, but it can take the edge off and help you think more clearly about what to do next.

Breathing and sleep

Slow breathing can also help you wind down before sleep. Try a few minutes of counted or belly breathing once you're in bed, focusing on the sensation of each breath. If thoughts wander, gently bring your attention back to counting. See our winding down before bed guide.

Combining with other techniques

Slow breathing pairs well with other relaxation techniques. Many people use it at the start of progressive muscle relaxation or as the anchor for mindfulness meditation. Beyond Blue notes that regular practice of breathing exercises is itself an effective form of mindfulness meditation.

Safety notes

Breathing exercises are generally safe, but:

• Don't force your breath or breathe too deeply; this can make you light-headed.
• Stop and breathe normally if you feel dizzy, tingly or uncomfortable.
• If you have asthma, a heart or lung condition, or are pregnant, check with your doctor about which techniques suit you.
• Don't practise breath-holding in water or while driving.

When to seek help

If you experience frequent anxiety, panic attacks or stress that affects your daily life, talk to your doctor. Breathing techniques can be a helpful part of managing anxiety, but they're not a substitute for professional care.

Breathing on the go

You can practise slow breathing while waiting in a queue, sitting on public transport or before answering the phone. Nobody needs to know. Breathe gently through your nose and lengthen each out-breath.

Breathing with children

Children can learn slow breathing too. Try "smell the flower, blow out the candle": breathe in slowly through the nose as if smelling a flower, then breathe out gently through the mouth as if blowing out a candle. Keep it playful and short, and model it yourself.

Key points

• Stress often makes breathing fast and shallow; slowing it can help you feel calmer.
• Start with counting to 3 in and 3 out, and try making the out-breath longer.
• Belly breathing encourages a slower, deeper pattern.
• Practise once or twice a day so it's easier to use when stressed.
• Stop and breathe normally if you feel dizzy, and seek help for ongoing anxiety.